Do you want to learn how to optimise your walking routine to burn more calories and shed some fat? While the act of walking itself already burns calories by engaging your muscles and expending energy, there are several strategies you can incorporate to enhance your calorie and fat-burning potential.
Walking, especially in the morning, offers numerous benefits. It’s a cost-free exercise that boosts your mood, provides energy, aids in reducing abdominal fat, and serves as a stress reliever.
While it might not be the first choice that springs to mind for burning fat and calories, walking can be surprisingly effective in achieving these goals. According to Verywell Fit, moderate to medium-intensity exercises are excellent for fat burning, as they utilise stored fat for energy during the workout, unlike high-intensity exercises which primarily utilise carbohydrates.
So, how can you modify your walking routine to maximise calorie and fat burn?
Strategies for Effective Fat and Calorie Burning While Walking
1. Increase the Intensity of Your Training
When we talk about increasing intensity, it doesn’t necessarily mean walking at an extreme speed. Instead, consider playing with variables like distance, time, and speed. The key is to challenge your body. While there’s nothing wrong with walking slowly for short periods, increasing the pace, extending the duration, and varying the terrain can significantly impact calorie burning. Thus, it’s advisable to incorporate different types of walks into your routine – some slower, some longer, others faster, and some with inclines.
2. Incorporate Intervals to Vary Your Speed
Interval training is an effective method for fat-burning, as it elevates your heart rate and pushes you into the fat-burning zone. During your walk, intersperse periods of brisk walking with slower recovery phases. Medical News Today suggests starting with a light 5-10 minute warm-up walk, followed by 10-15 seconds of brisk walking at an uncomfortable yet manageable pace. Return to normal walking for a brief period and repeat these intervals for as long as you can sustain them.
3. Include Hill Walking
Walking uphill, on stairs, or on a treadmill with an incline intensifies your workout, resulting in higher calorie expenditure. This challenging terrain engages different muscles and increases the fat-burning potential. You can maintain a slower pace, but it’s essential to avoid slowing down during your ascent. Gradually increase the distance as your stamina improves.
4. Integrate Additional Exercises
To burn more calories and engage in various muscle groups, consider incorporating other exercises during your walk. Medical News Today recommends exercises like squats, burpees, lunges, or even push-ups to activate your body’s muscles and introduce resistance elements during your cardio session. This can also aid in building muscle mass.
5. Extend Your Walking Duration
The longer you walk, the more calories you’ll burn. Fortunately, you don’t have to complete your walking session in one go. According to Medical News Today, you can divide your daily walks into three shorter sessions, each lasting at least 15 minutes. This approach helps accumulate calorie-burning benefits throughout the day.